Comparing Nutrients in 100 grams Valencia Oranges VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Valencia Oranges	Dried Oregano Spices	Recommended Dietary Allowance
Energy	1.7% 49kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	5.64% 4.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.56% 1.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	112% 42.5g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	9.44% 85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.75% 39μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	2.56% 2.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	4% 40mg	160% 1597mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	70.3% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.13% 0.09mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	217% 5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	NA	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.27% 9.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Dried Oregano Spices:

• Raw Valencia Oranges have 21.1 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 7.1 times more Vitamin A, 2 times more Vitamin B1, 13.2 times more Vitamin B2, 16.9 times more Vitamin B3, 3.7 times more Vitamin B5, 16.6 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Dried Oregano Spices:

• Raw Valencia Oranges have 8.7 times more Water than Dried Oregano Spices.
• While Dried Oregano Spices contain 39.9 times more Calcium, 17.1 times more Copper, 408.9 times more Iron, 27 times more Magnesium, 217 times more Manganese, 8.7 times more Phosphorus, 7 times more Potassium, more Sodium and 44.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Dried Oregano Spices contain 5.4 times more Energy, 14.3 times more Fat, 44.3 times more Saturated Fat, 38.8 times more Omega 3, 17 times more Omega 6, 5.8 times more Carbohydrate, 17 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.